As the saying goes, "Conge." However, the porridge has to be sterilized for a long time, so that the starch is decomposed, the sugar index is increased, and the blood sugar easily swells, causing many sugar friends to “talk about porridge changes†and miss the porridge. Below, Xiaobian teaches you a few small ways to make Sugar Friends enjoy the deliciousness of porridge.
1. Add coarse grains when porridge is added. There are two types of coarse grains: one is unpolished brown rice, whole wheat, etc.
The other is a variety of coarse grains, such as corn, millet, black rice, barley, oats, buckwheat and various kinds of beans.
Adding coarse grains during porridge can not only increase dietary fiber, but also significantly reduce the glycemic index.
2. Elongate porridge time, making the rate of blood sugar rise slower.
3. Do not scold porridge too badly. The worse the porridge is, the higher the degree of gelatinization is, the higher the glycemic index is, and the more difficult it is to control blood sugar.
4. Do not drink porridge at breakfast. Studies have shown that from 2 am to 12 noon, blood sugar is generally high; by noon and afternoon, human blood sugar tends to be stable. Therefore, it is better to have porridge for lunch or dinner.
5. Eat a staple before eating porridge. Taking porridge on an empty stomach can easily cause blood sugar fluctuations. It is recommended that sugary friends eat porridge besides eating staple food first, and they can also eat vegetables and leeks together. With a wide variety of foods, the overall glycemic index has declined.
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